4. Part -3 Get moving - Exercise regularly everyday in your life. Study or research shows that the people who lose weight and keep it off have become aerobically active and exercise regularly .Obese people should make a commitment and stick or stay to the weight loss plan they plan to follow. Choose an activity pattern to suit your life style. Follow an exercise routine that is suitable or right for you and make sure to stay with the plan and do it consistently and regularly.
You can combine regular exercise and well balanced diet, frequent or often small meals everyday to help you loss weight. Walking is one of the simplest activity for many people, find the right time and place go walking briskly continuously, none stop for 40 minutes. Walk for four days a week, strength training with weights for 3 days. Ask a friend or a family member to join same weight loss program as you to get motivated. You can support and motivate each other .Some people lose weight successfully, but then fall back into their old eating habits. It is important to stick to your new healthy eating and exercise program if you are determine to be successful in getting your new body shape soon.
5. Learn to love yourself and your body, regardless of your weight. Most important factors in long-term weight control is a strong sense of self-esteem. Once you accept that you are alright the way you are, do not have to go on weight lose to be love that yo be free to make the lifestyle changes that lead to good health. Concentrate and focus on increasing your self-esteem. You are a handsome/beautiful/gorgeous sensible human being. Believe it! Accept it! Because you are! ALL THE BEST!
Diet -Always eat small meals everyday in order to ensure that you keep your metabolic rate increase, burning those calories. Select small nutritious meals every 2 to 4 hours and avoid greasy fries and take away. Make sure to eat your breakfast and do not skip it! Commenced or start the day with porridge and berries made with water or skim milk. Porridge is low on the glycaemic index, it releases energy slowly over a sustained period. Eat five portions of different variety of fruit at least and vegetables daily, and avoid eating fruit in the evening because the fructose will be stored as fat.
It is recommended by health authorities not to eat more than two portions of red meat per week,as the risk of higher cholesterol levels and an increased risk of certain types of cancer and cardiovascular disease. Select or choose low fat meats like chicken and turkey.If you must eat red meat every week buy the lean cut .Eat two portions of oily fish per week, Avoid fatty foods such as cheeses. deep fried, take away, the high fat content is not going to assist you in losing weight.
EXERCISE-Increasing your physical activity level to between 60 and 90 minutes of moderate physical activity, for five days every week. This could be anything from a brisk walk to running or swimming.jogging, getting out for a run every morning before having breakfast is a must, your glycogen levels are low so you will burn into fat quicker.It might not be possible to all people,however excellent method of getting the weight off.
Do not expect to lose too much weight in few weeks. Losing between 1 and 2 pounds a week is better, because this is likely to lead to a sustainable weight loss. Once you have increased your level of physical activity, you will be toning up muscle which lead to a slight increase of weight on the scales as muscle tissue is thicker than fat tissue so therefore it weighs more on the scales. Measure around your waist as this may show a more impressive improvement than the scales given what we have said about the density of muscle fiber.
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